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This is meant as a recipe for how to set up the training program downloaded from www.styrkeloft.no

. The program is a 12 week oppkjøringsprogam towards competition. Question to setup etc. may be directed to discussion forums – « training », the control contact (Linda Høiland) post reply.Training program is available in two editions: Beginner: This is meant as a ramp program for fresh powerlifters. It is intended new athletes who have trained the 3 main exercises for a while and become familiar with these. This program is suitable to use the ramp application to the first conventions one attending. Advanced: This training is intended for powerlifters who has run for a while. Here it comes into exercises for advanced and higher load percentages.

Write your name and date on the program’s first page in the upper right corner. (Derom you add from you training program it is easier to track down the owner)

Set up a realistic goal for the competition in the squat, bench press and deadlift (+ Goals for bench press without bench press shirt) These goals are inserted at the top of the first page of the training (only in row 26 to 27!) KB (squat) blue colored route BP (bench press): yellow colored route (green colored route targets without bench press shirt) ML (deadlift): pink colored route

In column JK (turquoise color) on the program’s first page it says directed a load percentage, eg 90-95. From what specified range have a choice and can set the desired load percentage in the left column of this (HI). Basically it is placed lowest load. It is individually as appropriate, so here one must try slightly forward and look at the actual training of training weights looks sensible out.

Description of terms:

Powerlifting Squat: Regular squats (as we lift in competition)

Squats neck: Regular squats where the bar is set high (on the neck)

Squats neck w / stop: Squats with rod high (on the neck) with a stop at the bottom. You can choose if you want to stand with normal bone width or extra wide leg position (« wide stand »)

Bench press narrow grip: bench press grip width equal shoulder width. A good rule of thumb is to keep from where the rod is grooved and beyond.

Deadlift from very close: Deadlift where weights are placed on blocks so that startpossisjon the rod is just below the kneecap. (Here you train the final of their promise). Both sumo lifters and lifters with narrow style lifting deadlift from very narrow leg position. (shoulder width)

Deadlift at close: Deadlift where you stand on a block (about 5-8 cm high) so startpossisjonen the rod is lower than usual. (Here you train the start of the promise). Leg position should be here as a lifter deadlift to normal (sumo or narrow).

Stifflegmarkløft: Deadlift with straight legs and back straight

Stifflegmarkløft at close: Deadlift with straight legs and back straight where you stand on a block (about 5-8 cm high)

Super Set: You take first a set (the heaviest kit) and then after 45-60 sec pause, take the second set (whichever is easier). So it 2-3 min break to the next superset. Super sets are « paired » OPPOSED program.

-1: Where it says minus one (-1) means that one can take a smaller rep than that contained in the column below. (Eg Week 1 Monday: powerlifting squat stands -1 over the last two sets that are set up with 3 reps. This then means that one can take 3 or 2 reps depending on the day’s form)

Instructions for using the training programs, without equipment:

Goals in the squat, bench press and deadlift, without equipment, fed into the top of the form. In bench set the same number in both routes (with and without equipment).

The only thing that changed in training programs is the recommended load intervals. If these changes as proposed under the program will work fine even without equipment.

Even though it says « with equipment » later in the training program so elevates one without.

For the bench press, simply set up the same goals with and without equipment top of the program and do not change anything on belatningsintervallet. You train when everything without equipment, although it says that you should use bench press shirt further down the application.

For deadlift you do not change the load interval but practicing everything as it is without equipment.

This is meant as a recipe for how to set up volume training program downloaded from www.styrkeloft.no

.The program is an 8 week program with volume that can be trained between competitions. If you do not have as long as eight weeks available for quantity training so you can cut down the program so that it becomes shorter (the last week cut). Question to setup etc. may be directed to discussion forums – « training », the control contact (Linda Høiland) post reply.

Write your name and date on the program’s first page in the upper right corner (column J). (Derom you add from you training program it is easier to track down the owner)

Set up your Persian (or supposed Persian) in the squat, bench press and deadlift without equipment These goals are inserted at the top of the first page of the training (only in row 5!) KB (squat) blue colored route BP (bench press): yellow colored route ML (deadlift): pink colored route

In column F (turquoise color) on the program’s first page it says directed a load percentage, eg 80-90. Based the specified range have a choice and can set the desired load percentage in the left column of this (E). Basically it is placed lowest load. It is individually as appropriate, so here one must try slightly forward and look at the actual training of training weights looks sensible out.

Squats neck w / stop at close (Wednesday): Squat with the rod high (on the neck) with stops at the bottom of a block / box 2-3 cm below the approved dypbe. Here stands an extra wide leg position (« wide stand »)

Squats neck w / stop (Friday): Squat with the rod high (on the neck) with a stop at the bottom. Here stands one of ordinary bone width.

Incline bench: bench with stops at an incline bench about 450

Bench press narrow grip *: bench press grip width equal shoulder width. A good rule of thumb is to keep from where the rod is grooved and beyond. One can here also choose to keep the reverse grip (palms facing face).

Bench press between wide grip on the bottle: bench press grip width midway between narrow grip and regular lifting grip, where the bar is lowered to a bottle (0.5 L or equivalent block) on the chest.

Deadlift from very close: Deadlift where weights are placed on blocks so that startpossisjon the rod is just below the kneecap. (Here you train the final of their promise). Both sumo lifters and lifters with narrow style lifting deadlift from very narrow leg position. (shoulder width)

Deadlift at close **: Deadlift where you stand on a block (about 5-8 cm high) so startpossisjonen the rod is lower than usual. (Here you train the start of the promise). Leg position shall here be the opposite of such a lifter deadlift to normal (sumo or narrow).

Stifflegmarkløft at close: Deadlift with straight legs and back straight where you stand on a block (about 5-8 cm high)

Stifflegmarkløft from Heng ***: Deadlift with straight legs and back straight where a lower rod to just below the knees between each repetition. Note: A coach one of the exercises from stifflegmarkløft hang or Good morning

Good morning ***: rod on shoulders in squats. With straight legs bend your torso forward and up again. Here it is important to keep your lower back straight during execution. Note: A coach one of the exercises from stifflegmarkløft hang or Good morning

Super Set: You take first a set (the heaviest kit) and then after 45-60 sec pause, take the second set (whichever is easier). So it 2-3 min break to the next superset. Super sets are « paired » OPPOSED program. There are supersets both powerlifting squat and deadlift with super sets from very close and deadlift from the ground.

Trisett: Three exercises are interrelated; bench press (medium grip), biceps and lattrowing (with bar). A set of each exercise run consecutively without a break. So it 2-3 min break to the next trisett. Trisett marked on Wednesday training.